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  6. Yardlong bean (Asparagus bean) vs. Potato wedges

Yardlong bean (Asparagus bean) vs. Potato wedges — In-Depth Nutrition Comparison

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Significant differences between Yardlong bean (Asparagus bean) and Potato wedges

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, and Magnesium, while Potato wedges are higher in Vitamin B6, Vitamin B3, and Monounsaturated Fat.
  • Potato wedges covers your daily Vitamin B6 needs 25% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) has 3 times more Calcium than Potato wedges. Yardlong bean (Asparagus bean) has 44mg of Calcium, while Potato wedges have 15mg.

Specific food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and USDA Commodity, Potato wedges, frozen.

Infographic

Yardlong bean (Asparagus bean) vs Potato wedges infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
7
:
3
Potato wedges
Potato wedges
Contains more Calcium +193.3%
Contains more Iron +40%
Contains more Magnesium +121.1%
Contains less Sodium -91.8%
Contains more Phosphorus +52.6%
Contains more Potassium +35.9%
Equal in Zinc - 0.37
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Potato wedges
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 27% 14% 38% 35% 7% 11% 0% 0% 0%
Contains more Calcium +193.3%
Contains more Iron +40%
Contains more Magnesium +121.1%
Contains less Sodium -91.8%
Contains more Phosphorus +52.6%
Contains more Potassium +35.9%
Equal in Zinc - 0.37

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
5
:
3
Potato wedges
Potato wedges
Contains more Vitamin A +∞%
Contains more Vitamin C +44.6%
Contains more Vitamin B2 +147.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +144.4%
Contains more Vitamin B6 +1358.3%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Potato wedges
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 38% 25% 10% 29% 0% 81% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +44.6%
Contains more Vitamin B2 +147.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +144.4%
Contains more Vitamin B6 +1358.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Potato wedges
Potato wedges
Contains more Water +28.1%
Contains more Fats +2100%
Contains more Carbs +177.8%
Contains more Other +80.6%
Equal in Protein - 2.7
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Potato wedges
3% 2% 26% 68%
Protein: 2.7 g
Fats: 2.2 g
Carbs: 25.5 g
Water: 68.3 g
Other: 1.3 g
Contains more Water +28.1%
Contains more Fats +2100%
Contains more Carbs +177.8%
Contains more Other +80.6%
Equal in Protein - 2.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Potato wedges
Potato wedges
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +16022.2%
Contains more Polyunsaturated fat +142.9%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Potato wedges
26% 69% 5%
Saturated Fat: 0.55 g
Monounsaturated Fat: 1.451 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +16022.2%
Contains more Polyunsaturated fat +142.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Potato wedges
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Potato wedges Opinion
Net carbs 9.18g 23.5g Potato wedges
Protein 2.53g 2.7g Potato wedges
Fats 0.1g 2.2g Potato wedges
Carbs 9.18g 25.5g Potato wedges
Calories 47kcal 123kcal Potato wedges
Sugar 0.3g Yardlong bean (Asparagus bean)
Fiber 2g Potato wedges
Calcium 44mg 15mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.7mg Yardlong bean (Asparagus bean)
Magnesium 42mg 19mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 87mg Potato wedges
Potassium 290mg 394mg Potato wedges
Sodium 4mg 49mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.37mg Potato wedges
Copper 0.047mg Yardlong bean (Asparagus bean)
Manganese 0.201mg Yardlong bean (Asparagus bean)
Selenium 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 11.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.1mg Potato wedges
Vitamin B2 0.099mg 0.04mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 1.54mg Potato wedges
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg 0.35mg Potato wedges
Folate 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.55g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 1.451g Potato wedges
Polyunsaturated fat 0.042g 0.102g Potato wedges

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Potato wedges
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean)
15%
Potato wedges
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
13%
Potato wedges

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.524g)
Which food is lower in glycemic index?
Potato wedges
Potato wedges is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Potato wedges - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168443/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.